1. Bend your knees and stretch your legs after standing: stand with your left leg bent and your right leg straight. Hold your right ankle as close to your body as possible with both hands for 5- 10 second, and then change your legs.
2. Butterfly stroke: Sit on the ground, put your feet together, hold your feet with your hands, and gently press down for 5- 10 seconds.
3, supine thigh adduction and extension: supine, lift the left leg upward, hold the inner thigh, gently pull it out, keep it for 5- 10 seconds, and then change legs.
4. Stretch your legs: stand, tilt your left leg backwards, hold your ankles with both hands, pull them up as far as possible, hold them for 5- 10 seconds, and then change your legs.
5. Stretching the back of thigh: stand, step forward with your left foot and step backward with your right foot, bend forward as far as possible, hold for 5- 10 seconds, and then change legs.
6, sitting forward: sitting on the ground, legs straight, try to bend forward, keep 5- 10 seconds.
7. Ground stretching: Lie on the ground, lift your left leg up, hold your ankle or calf, pull it up as far as possible, keep it for 5- 10 seconds, and then change legs.
8. Standing deltoid stretching: stand, take a step to the left, open your left foot to the outside, keep your right leg straight, bend to the left as far as possible, keep it for 5- 10 seconds, and then change your legs.
9. Stretch the outer thigh in sitting position: sit on the ground, bend your left leg to one side, stick the sole of your right foot on the inner thigh of your left leg, bend forward as far as possible, keep it for 5- 10 second, and then change legs.
10. Corner extension: stand at the corner, step forward with your left foot, step backward with your right foot, put your hands on both sides of the corner, bend forward as far as possible, keep it for 5- 10 second, and then switch legs.